121014

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Warm up: (15 Min)

  • Row 250 M
  • Shoulder Mob
  • Atlas Stretch
  • Track Stretch
  • 10 Pull Ups
  • 20 Russian twists
  • 15 KB Deadlifts
  • 15 Hang Cleans

Strength: (30 Min)

7x1 -- @ 70% of your Squat Clean

All One Rep

  • 2 Clean Pulls
  • 1 Squat Clean
  • 1 Split Jerk

WOD: (15 Min)

  • 42-28-14 Russian Twists 
  • 21-14-7 Power Clean (135/95)
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com